PONEDJELJAK

MIŠIĆNA SKUPINA UPPER BODY

BENCH PRESS
PRSA
INCLINE FLYES
MILITARY PRESSES
SuperSet RAMENA
LATERAL RAISES
RAMENA + TRAPEZ UPRIGHT ROWS
LEĐA BENT-OVER ROWS
BARBELL CURLS
SuperSet BICEPS & TRICEPS
LYING TRICEPS EXTENSION
BICEPS INCLINE DUMBBELL CURLS
SIDE BENDS
SuperSet ABS
CRUNCHES

UTORAK
MIŠIĆNA SKUPINA LOWER BODY
QUADS SQUATS
LEĐA DEADLIFTS
TRAPS SHRUGS
STANDING CALF RAISES
SuperSet CALVES & QUADS
LEG EXTENSION
HAMS LEG CURLS
ABS LEG RAISE
FORWARD WRIST CURLS
SuperSet WRIST
REVERSE WRIST CURLS

ČETVRTAK
MIŠIĆNA SKUPINA UPPER BODY
CLOSE GRIPS BENCH PRESSES
PRSA INCLINE PRESS
PULLOVERS
BEHINDE-NECK-PRESSES
SuperSet RAMENA
BENT-OVER LATERAL RAISES
LEĐA BARBELL ROWS
BICEPS SEATED DUMBBELL CURLS
CONCENTRATION CURLS
SuperSet BICEPS & TRICEPS
TRICEPS EXTENSION
SIDE BENDS
SuperSet ABS
SIT-UPS

PETAK
 PETAK
MIŠIĆNA SKUPINA LOWER BODY
QUADS SQUATS
QUADS LEG EXTENSION
LEG CURLS
SuperSet QUADS + HAMS
LUNGES
HAMS DEADLIFTS
SHRUGS
SuperSet TRAPS + LEĐA
ONE ARM ROWS
CALVES WALKING CALF RAISES
HAMS REVERSE CURLS
TWISTING SIT-UPS
SuperSet ABS
KNEE-UPS
SET X REPS
3X9
3X9
3X9
3X9
3X9
3X9
3X9
3X9
3X9
3 X 30-50
3 X 30-50

SET X REPS
3X9
3X9
3X9
3X9
3X9
3X9
3 X 25
3 X 15
3 X 15

SET X REPS
3X9
3X9
3X9
3X9
3X9
3X9
3X9
3X9
3X9
3 X 30-50
3 X 30-50
SET X REPS
3X9
3X9
3X9
3X9
3X9
3X9
3X9
3 X 15
3 X 15
3 X 30-50
3 X 30-50
 MIŠIĆNA SKUPIN
MIŠIĆ
PECTORALS (UPPER)
PECTORALS (LOWER)
PECTORALS
LATS (WIDTH)
LATS (THICKNESS)
TRAPEZIUS
SPINAL ERECTORS
DELTOIDS
BICEPS
TRICEPS
FOREARMS
CALVES

PROGRAM A - MIŠIĆNA SKUPINA

PONEDJELJAK - ČETVRTAK UTORAK - PETAK
ABS ABS
CHEST LEĐA
SHOULDER BICEPS
TRICEPS PODLAKTICE
CALVES VRAT

PROGRAM B - MIŠIĆNA SKUPINA

PONEDJELJAK - ČETVRTAK UTORAK - PETAK
ABS ABS
PRSA RAMENA
LEĐA BICEPS
PODLAKTICE TRICEPS
CALVES VRAT

PROGRAM (SETOVI PO VJEŽBI)

STUPANJ VEĆA MIŠIĆNA SKUPINA
BEGINNER 6-8
INTERMEDIATE 8-10
ADVANCED 10-12

TJEDAN PONEDJELJAK
WEEK 1 PROGRAM A
WEEK 2
WEEK 3
WEEK 4
 MIŠIĆNA SKUPINA
VJEŽBA
INCLINE BARBELL / DUMBBELL PRESSES
DIPS, DECLINE BARBELL/DUMBBELL PRESSES
FLAT BENCH BARBELL/DUMBBELL PRESSES
CHINS, PULLDOWNS
BARBELL/DUMBBELL BENT ROWING, SEATED PULLEY ROWING, T-BAR ROWING
BARBELL/DUMBBELL/PULLEY, UPRIGHT ROWING
DEADLIFTS, STIFF-LEGGED DEADLIFTS, HYPEREXTENSIONS
BARBELL/DUMBBELL/MACHINE OVERHEAD PRESSES, UPRIGHT ROWING
BARBELL CURLS, STANDING DUMBBELL CURLS, BARBELL/DUMBBELL PREACHER CURLS
LYING BARBELL TRICEPS EXTENSIONS, NARROW-GRIP BENCH PRESSES, DIPS
BARBELL WRIST CURLS/REVERSE WRIST CURLS, REVERSE CURLS
STANDING/SEATED CALF MACHINE TOE RAISES

UPINA
SRIJEDA - SUBOTA
ABS
NOGE
DONJA LEĐA
PODLAKTICE
CALVES

UPINA
SRIJEDA - SUBOTA
ABS
NOGE
DONJA LEĐA
PODLAKTICE
CALVES

JEŽBI)
MANJA MIŠIĆNA SKUPINA
4-6
 6-8
8-10

TJEDNI PROGRAM
UTORAK
PROGRAM B
 VJEŽBA
INCLINE BARBELL / DUMBBELL PRESSES
DIPS, DECLINE BARBELL/DUMBBELL PRESSES
FLAT BENCH BARBELL/DUMBBELL PRESSES
CHINS, PULLDOWNS
BELL BENT ROWING, SEATED PULLEY ROWING, T-BAR ROWING
BARBELL/DUMBBELL/PULLEY, UPRIGHT ROWING
LIFTS, STIFF-LEGGED DEADLIFTS, HYPEREXTENSIONS
UMBBELL/MACHINE OVERHEAD PRESSES, UPRIGHT ROWING
ANDING DUMBBELL CURLS, BARBELL/DUMBBELL PREACHER CURLS
L TRICEPS EXTENSIONS, NARROW-GRIP BENCH PRESSES, DIPS
WRIST CURLS/REVERSE WRIST CURLS, REVERSE CURLS
STANDING/SEATED CALF MACHINE TOE RAISES
TJEDNI PROGRAM
SRIJEDA
ČETVRTAK PETAK SUBOTA
NEDJELJA